Fruit vs. Juice 🍎 | Which One to Choose?

3년 전

Have you ever wondered if eating fruits and drinking juice are giving you the same health benefits? If you’re interested in nutrition, you probably have heard that eating fruits is better for you, but why is that? Let’s find out!


SUGAR

Let’s make one thing clear, there are sugars in both, juices and fruits. Even if there can be more sugars in juices (added sugar), there’s still sugar in fruits.
But wait, isn’t sugar bad for you? Well, in most cases you want to avoid consuming too much sugar, especially added sugar. However, when you’re eating a fruit, you’re also eating the flesh, which contains fiber, antioxidants and other compounds. This allows the sugars to absorb slowlier, providing energy for a longer period of time. The problem with juices is that since it’s already in a liquid form, the absorption happens a lot faster, allowing your blood sugar levels to increase rapidly (blood sugar spike).

CALORIES AND WEIGHT CONTROL

In both, fruits and juices, the most of the calories come from carbohydrates, sugars, since micronutrients don’t add up to our daily caloric intake. Even if the juice would be all natural, freshly squeezed from a fruit, it’s not the same thing to eat and drink your calories. Let’s take an example, there’s approx. 225 calories in 0.5 liter (2 cups) of apple juice. In order to have the same amount of calories by eating apples, you’d have to munch down more than half a kilo (1 pound), meaning approx. 3 medium size apples. As mentioned before, the fruit flesh has fiber and other compounds in it, meaning that the energy is released slowlier. This is the reason why juices probably don’t take your hunger away, but fruits on the other hand, may do the trick.


ADDITIVES

Example:
Ingredients in “100% Apple Juice”: apple juice, ascorbic acid (vitamin C)
Ingredients in “Pear Juice”: water, sugar, pear juice concentrate, natural flavor, acidity regulator (citric acid), color (E131), ascorbic acid (vitamin C)

As you can see, there can be quite a lot of differences between juices. There are different types of additives that can be added to foods or drinks. Some are used to prolong the shelf life, some to adjust the color, some to enhance the taste etc. Even if the additives would be there for a reason, they can be problematic especially for young children. To take one more example, there’s a preservative called benzoic acid, which can be found e.g. in jams and juices. A young child weighing 15 kilos (33 lbs) can drink only one glass of juice a day without going over the ADI (here is a wikipedia article about ADI). Therefore, remember to read the labels, the name of the drink itself tells nothing!


A few things worth remembering:

• A fruit is a better option than juice, regarding your health
• Drinking juices occasionally is totally fine, but quenching your thirst with them isn’t recommended.
• If you drink juices, check the ingredients list, the fewer ingredients, the better!
• It’s all about the balance in life!

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Have a lovely weekend everyone!

-Jasmin ❤

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I was given so much Apple juice as a baby (apparently I didn’t care for milk) that it rotted my baby teeth. I had 4 silver crowns on my front baby teeth. When I look at pictures of me then, I think how cute I was with my silver teeth but am severely lucky my adult teeth weren’t effected. I’ve never cared for Apple juice since. Love me some apples though! :)

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You really are lucky, it would've been horrible if your adult teeth had been effected! Juices and soft drinks are a huge concern nowadays (at least for dentists), people are drinking them instead of water, and the consequences are awful for the dental health, especially with young children. But I'm glad everything turned out good for you! :)

ps. I also didn't care for milk as a child, my mom has said to me that as soon as learned to talk, I said that I don't want to drink milk anymore!

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Haha… I’ve never liked milk. I am really lucky though. Now all I drink is water, and maybe a cup of coffee in the morning (it’s my only vice). The food industry has been very successful at perverting our health guised in “food”. I suppose juices may be better than sodas but I’d venture to say not by much.

It always amazes me how little kids inherently know what is not good for them and speak that truth loudly. Ha… like their spirit has been uncorrupted by the social behavior of the masses. Love it!

Have a wonderful weekend @jasmink !

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There's so much we can learn from little children, perhaps not always telling the truth loudly, but when it comes to eating for example. Little kids have such a healthy and relax approach to food and eating, it's just really nice to watch! :)

Have a lovely Sunday @puravidaville!

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You are so right. Enjoy your Sunday as well friend :)

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Btw we had our overnight oats this morning. I didn’t follow just one recipe, I wanted to use the ingredients I had on hand, but they were a hit.
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I did oats, almond milk, sea salt, cinnamon, almond butter, little agave, maca powder, cacoa nibs, flax meal, vanilla extract (jeeze, I didn’t realize I added so much). Shook the jar and popped them in fridge until morning. Then I added more cinnamon, chopped strawberries, blueberries, drizzled almond butter and a few almonds. I also use gluten free oats…

We enjoyed them! I do hope you give them another shot sometime. Haha

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I'm glad they worked out, they look really rich in flavor and that flavor combo sounds nice! Now I want overnight oats too, haha! I was supposed to make them this past weekend, but I remembered it on Sunday morning... This week I'll have to try them! :)

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What’s neat is that once you have a good base recipe you can top the oats with virtually anything you want. I think next time I’ll add a few more almonds for a little more crunch.

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Adding a little crunch seems like a good idea, granola on top could be nice too!

Hi @jasmink! Great post! I try to drink only freshly squeezed juices, there is nothing useful in the boxed ones (sugar, preservatives, additives ...)!
A very important topic if you are trying to take care of your health!

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Thanks @dponbl4! It's crazy how some juices are made, the name says e.g. "Apple Juice" and then the main two ingredients are water and sugar. People really should read the ingredients list and nutrition label since it's really easy to mislead people by the cover! I totally agree with you about the health aspect! :)

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I read the composition on everything that I buy and often read it putting the product back.
Unfortunately, not all do so.

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It's a pity that everyone is not doing that, however, I'm happy that you've adopted this habit into your life, and therefore doing good for your health! :)
Thank you for the resteem by the way, I really appreciate it!

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You are welcome)
We must remember that we are composed of what we eat :)